Fitness

 6 exercises for a concrete fitness program at home

fitness-program

Want to get back into the sport but need help figuring out where to start? Do not panic; we have set up a fitness program adaptable to all levels. 

More than building up our muscles, the machines are mainly there to add intensity to our exercises. For gentle fitness, it is better to master the basic exercises by playing with our weight and balance. “After having warmed up well, I recommend working in a circuit to work on intensity, rhythm, and the loss of calories in a more playful way. In the loop, we can find an exercise of push-ups, squats, pull-ups, and glutes. It then remains to redo this circuit two or three times, intensifying it with variations of these same exercises. Finally, for the most enduring, why finish with a more cardio session of a few minutes that’s already not bad? 

Fitness: Push-ups

Duration: perform 10 to 15 push-ups

What it’s for: The purpose of push-ups is to work on your core, arms, glutes, and core.

  • Variation 1: for beginners, place a cushion between the floor and the chest to reduce the amplitude and make push-ups more accessible.
  • Variation 2: for intermediates, do push-ups without the cushion but with the knees on the ground. This puts less weight on the arms.
  • Variation 3: classic (and more complex) push-ups are performed on the ground, hands on each side of the chest. We take care to sheathe the buttocks and the abdominal strap well to prevent the back from arching.
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Fitness: Pull-ups

Duration: perform 10 to 15 pull-ups

What it’s for: Pull-ups are the reverse movement of push-ups. They further strengthen the muscles of the back, biceps, and the back of shoulders.

How to do it: attach a strap or elastic to find yourself standing, slightly tilted toward the ground. In this way and with the strength of our arms, we come to pull ourselves towards the wall.

Fitness: Squats

Duration: 10 to 15 repetitions

What it’s for:  If done right, squats are great for working the glutes, quads, and core. It is imperative to have good mobility in the hips and ankles.

  • Variation 1: with your back straight and feet hip-width apart, try to lower your buttocks below the line of your knees, then go up and down, etc.
  • Variation 2: Do squats using lunges. It is a question of putting one foot forward and bending the knees without putting that of the back leg on the ground. Keep your back straight and gain weight.
  • Variation 3: add weights. In addition, you can consult our guide to unstoppable movements to lift the buttocks.

Getting back into shape: Pelvic Readings

Duration: 10 to 15 repetitions

What is it for: once lying on the ground, on your back, the feet are placed under the knees, as close as possible to the buttocks. Using the strength of the glutes, lift the pelvis to work the muscles of the buttocks, hamstrings, and abs.

Variation 1:

  • Lie on the ground.
  • Bend your knees to place your feet at the same level.
  • Raise your pelvis by contracting your abs and glutes.
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Variation 2: Place your shoulders on the sofa’s edge and your legs on the floor. In the same way, raise the pelvis, not forgetting to sheath to protect your cervical.

Variation 3: Conversely, place your legs on the sofa and flatten your back on the ground. Proceed with the pelvis survey, always by sheathing correctly. This variation will work the hamstrings more.

Fitness: ABS

Duration: 10 to 15 repetitions

What it’s for: Abdominal exercises guarantee a stronger, more muscular back and a flatter stomach. “We must keep sight of the fact that the abs are also worked on the plate. A good diet actively participates in the excellent maintenance of the abdominal strap! 

  • Variation 1: the crunch is the classic version of the abs where, lying on the ground, only the shoulders are lifted, keeping the lower back on the ground and without forcing the neck.
  • Variation 2: the leg raise, back on the ground, is more complicated because it adds weight.
  • Variation 3: the oblique twists make it possible to work on the transverses. Sitting on your buttocks, legs bent and slightly raised or not, twist your bust on each side by reaching for your ankles.

Sheathing

Duration: several seconds, depending on its level

What is it for: Sheathing allows you to solicit your abs, arms, back, and glutes. This complete exercise is all the more effective if you blow very hard. This enables the transverses to be engaged more. The ideal is to finish with this exercise.